Sports Nutrition for Rowers: Fuelling Performance with Siobhan Crawshay

London 2012 Olympic rowing champion Joseph Sullivan joins three-time Olympic gold medallist Drew Ginn on Mercantile Radio to revisit one of the greatest comebacks in Olympic rowing history. Alongside Nathan Cohen, Joseph won gold for New Zealand in the Men's Double Sculls at the London 2012 Olympic Games, producing an extraordinary final 500-metre sprint to overtake three crews and claim victory. In this episode, Joseph reveals how they developed their remarkable finishing speed, why their contrasting rowing styles became their greatest strength, and how years of high-performance training prepared them for Olympic gold. Beyond London 2012, Joseph reflects on his journey through New Zealand rowing, World Championship success, selection setbacks, athlete burnout, life after elite sport, the America's Cup and his return to competition through coastal rowing and Beach Sprint rowing. Now a firefighter, father and coastal rowing coach, Joseph shares valuable lessons on resilience, teamwork, athlete wellbeing and rediscovering enjoyment in sport. Who is Joseph Sullivan? Joseph Sullivan is a New Zealand Olympic gold medallist, World Rowing Champion and former international sculler, best known for winning the Men's Double Sculls with Nathan Cohen at the London 2012 Olympics. Growing up in Picton, New Zealand, Joseph began rowing after competing in school cross-country running. Despite being told he was too short and too light for international rowing, he progressed through junior and Under 23 competition to become one of New Zealand's most successful Olympic scullers. His career included World Championship victories, Olympic gold and a transition into America's Cup sailing before returning to rowing through the rapidly growing coastal rowing discipline. Today, Joseph works as a firefighter and coaches the next generation of coastal rowing athletes in New Zealand. Why Is This Conversation Important? 1. London 2012: The Olympic rowing comeback Joseph breaks down the final 500 metres of the Men's Double Sculls Olympic final, explaining how he and Nathan Cohen produced their famous finishing sprint and the training methods that made it possible. 2. Rowing technique, training and crew combinations Why Joseph and Nathan succeeded despite different physical strengths, rowing styles and approaches to racing. Discover how complementary abilities, trust and race execution can outweigh conventional expectations. 3. New Zealand's high-performance rowing system From Picton to Lake Karapiro, Joseph reflects on his development within New Zealand rowing, international selection challenges, World Championship success and the training culture behind Olympic performance. 4. Athlete burnout, mental health and life after sport Joseph discusses the challenges of transitioning away from Olympic rowing, navigating selection disappointment and rebuilding purpose and identity through firefighting, family and new opportunities. 5. Coastal rowing and Beach Sprint rowing Discover why Joseph believes coastal rowing offers an exciting future for the sport, from unpredictable racing conditions and beach sprints to junior development and new international pathways. Hosted by: Drew Ginn OAM Guest: Joseph Sullivan OLY Produced by: Nicholas Finster Sponsored by Choice Capital and 776BC Presented by Mercantile Rowing Club

What separates a good rowing crew from a great one? And how do the world's best coaches turn technique, training and athlete relationships into winning performances? In this episode of Mercantile Radio, three-time Olympic Gold Medallist Drew Ginn sits down with Nick Lloyd, a coach whose career spans Australian schools, clubs and international high-performance sculling. From Newington College, Shore and Melbourne Grammar to Banks Rowing Club, Mercantile Rowing Club and Swiss Rowing, Nick reflects on nearly four decades of coaching. He discusses guiding the Swiss women's quadruple scull to Olympic qualification and European Championship success, exchanging technical insights with Olympic champion Oliver Zeidler, and preparing to work with Germany's women's sculling program on the road to Los Angeles 2028. What makes a boat go faster? Nick explores the relationship between rowing technique, biomechanics, aerobic training, race preparation and crew dynamics. Why does efficient rowing often look effortless? How can relaxation and rhythm coexist with maximum power? And when should coaches challenge conventional approaches to training? The conversation goes beyond boat speed to consider the human side of high-performance sport: trust, communication, individual athlete needs and the importance of creating an environment where rowers can thrive. Who is Nick Lloyd? Nick began rowing at Newington College in 1980, continued at Sydney Rowing Club and represented New South Wales in a youth eight. He started coaching in 1987 and built his experience across leading Australian school and club programs. His achievements include successful school crews, Henley Royal Regatta victories with Banks Rowing Club and international results with the Swiss women's quad. His work has taken him into conversations about elite sculling technique, including slide length, drive sequence, balance and the transfer of power through the boat. Now preparing for a role with Germany's women's sculling program, Nick discusses the challenge of building internationally competitive crews and what the LA 2028 Olympic rowing format, featuring 1,500-metre racing, could mean for selection, training and race strategy. Inside the Episode Technical efficiency, timing and relaxation at race pace

From finding his place in rowing to stroking the Australian Eight on the world stage. Fresh from an extraordinary 2026 World Championship bronze medal in the Australian Men’s Eight, Mitch Salisbury joins Drew to discuss one of the fastest eight races ever contested, his journey from school rowing in Queensland to the Australian senior team, and the confidence that has seen him take responsibility in the stroke seat. Mitch provides a fascinating insight into stroking an Australian Eight at World Championship level: staying relaxed at extraordinary speed, trusting the preparation, keeping the rhythm simple and resisting the temptation to overthink the moment. It is also the story of an athlete who didn't necessarily fit the traditional picture of an international rower. Mitch talks openly about not being the biggest athlete, struggling to match some teammates on the erg, and learning to back what he brings to a boat. Who is Mitch Salisbury? Mitch Salisbury is a 23-year-old Australian rower and World Championship medallist whose rise has been built on boat-moving ability, rhythm, persistence and a genuine enjoyment of the sport. Growing up in Central Queensland, Mitch asked to start boarding school early so he wouldn't miss rowing season. He wasn't always the standout athlete and often found himself outside the first crew. What kept bringing him back was simple: he enjoyed rowing with his mates. After school, an unexpected Queensland State Championship result was followed by second at Nationals in the Under 21 pair and eventually the opportunity to represent Australia at Under 23 level. Now part of the senior team, Mitch has developed into a confident stroke-seat athlete. This season, he told coach Nicolo he wanted the opportunity to stroke the Eight at the World Championships — something he admits he wouldn't have had the confidence to do a year earlier. Why Is This Conversation Important? 1. You Don't Have to Look Like the Obvious Athlete Mitch's story will resonate with rowers comparing themselves with bigger, stronger athletes. Rather than accepting he was simply “no good on the erg”, Mitch saw the gap as an opportunity to improve while valuing his ability to move a boat. One measure doesn't have to define you. 2. Confidence Is Something You Build Mitch didn't always see himself as an Australian rower. His confidence developed through racing, coaching and people who believed in him. Eventually, he reached the point where he could say: “I think I'd like to give the stroke seat a crack.” That progression from uncertainty to ownership is one of the strongest themes of the episode. 3. Preparation Creates Freedom to Perform The Australian Eight rehearsed its rhythm, second-half speed and race plan so consistently that by the World Championship final, the crew knew what it could produce. Rather than searching for something new on race day, Mitch could trust the work and race. 4. Great Coaching Doesn't Have to Be Complicated Across his experiences with Scott Rowe, Randall Martin and Nicolo, Mitch returns to simplicity, belief and clarity. He describes coaches who keep messages simple, recognise potential, provide individual feedback and communicate their belief in their athletes. 5. High Performance Needs a Life Outside the Sport While living in Brisbane, Mitch played in a band, giving him a different community and an opportunity to switch off from high-performance rowing. Music remains a creative outlet and a way of maintaining perspective alongside elite sport. You Can Quote Us On That “You have to back yourself in at the end of the day.” “I never really thought I would be rowing in the Australian team.” “Every day is thinking about rowing long. Every stroke.” “There’s so much room for me to improve.” “I’m a boat mover.” Hosted by: Drew Ginn OAM Guest: Mitch Salisbury Produced by: Nicholas Finster Presented by: Mercantile Rowing Club Sponsored by: Choice Capital and 776BC

From Mercantile to the Olympics and the races that mattered most In this episode of Mercantile Radio, Drew Ginn OAM sits down with his former rowing partner Ben Dodwell for a wide-ranging conversation about Australian rowing, Olympic competition, coaching, club culture and the lessons that remain long after the racing stops. Ben reflects on competing at the Sydney 2000 Olympic Games, taking on Steve Redgrave’s legendary British Four, the disappointment of Atlanta 1996, and why he chose to continue towards a home Olympics. He also shares stories from Mercantile, the King's Cup, Henley and some remarkable crews and coaches who shaped his career.

In this episode of Mercantile Radio, Drew Ginn sits down with Great Britain’s Lauren Henry, fresh from a remarkable World Championships where she became the first British woman to win the World Championship single sculls title. It is a fascinating conversation about racing, resilience, training, belief and the willingness to back yourself. Who is Lauren Henry? Lauren Henry is one of the outstanding young athletes in international rowing. Having progressed through the British Junior and U23 pathway, Lauren made a rapid transition into the senior British team. Her move into the women’s quad proved pivotal, giving her the opportunity to learn how to race and win at the highest level. That journey culminated in Olympic gold in the Women’s Quadruple Sculls at Paris, in one of the most dramatic finishes of the regatta. Lauren has since returned to the boat she always wanted to race; the single scull and established herself at the very top of the event. Her World Championship victory was particularly significant, making her the first British female rower to win the world title in the single scull. Why This Conversation Is Important Lauren's story is about much more than winning Olympic and World Championship gold medals. It is about backing yourself when others are uncertain, learning from setbacks, finding the training approach that works for you and developing the confidence to pursue your own path. Her openness around fuelling, injury, training load and the pressures of elite sport also makes this an especially valuable conversation for young athletes, coaches and parents. And perhaps most importantly, Lauren demonstrates that extraordinary performance doesn't have to remove the enjoyment from sport. Behind the work, kilometres and relentless pursuit of improvement is an athlete who clearly loves rowing — and is determined to find out just how good she can become. In this episode Lauren takes us inside the World Championship final and explains the self-belief required to stay composed when her major rival established an early lead. Rather than panic, Lauren trusted one of her greatest strengths; her ability through the middle and back end of the race. Her season-long goal had been simple: be in front by 1500 metres and leave nothing to chance. A Powerful Conversation About Athlete Health One of the most important parts of the episode is Lauren's openness about nutrition, fuelling and injury. As a younger athlete, Lauren believed being lighter would make her faster. She describes experiencing repeated rib stress injuries before changing her approach to nutrition and becoming stronger and more robust. The result was not simply improved health, her performances improved dramatically because she could finally train consistently. Her message is particularly important for young athletes: being leaner does not necessarily mean performing better; fuelling sufficiently to train, recover and stay healthy matters. The Andy Randell influence Lauren also provides a terrific insight into Australian coach Andy Randell and the environment he has created within the British program. For Lauren, that relationship has become particularly important since moving into the single: although she races alone, she describes Andy as essentially her teammate. Looking towards LA Lauren is already thinking about the next Olympic Games and the shift to 1500-metre racing in Los Angeles. Her ambition extends beyond simply winning. She wants to arrive at the Olympic Games knowing she can manage the pressure, execute her best race when it matters and deliver her performance on the biggest stage.